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Vitamin B12 is a vital nutrient that plays a key role in various body functions, including maintaining nerve health, producing red blood cells, and supporting DNA synthesis. It’s also important for the proper functioning of the brain and nervous system. Despite its importance, many people are unaware of the risks associated with vitamin B12 deficiency, which can lead to serious health issues.
Did you know that vitamin B12 is also necessary for boosting memory and mental health? But, as vitamin B12 is not produced by our body, to overcome its deficiency it is crucial to include vitamin B12-rich foods in our diet.
In this blog, we will explore vitamin B12, including its causes, the signs of deficiency, and how to address vitamin B12 deficiency, which is more common than you think.
What is Vitamin B12?
Vitamin B12, also called cobalamin, is a water-soluble vitamin that plays an important part in the functioning and metabolism of the body. To understand it better let's know more about this nutrient:
Numerous vital functions including DNA synthesis, red blood cell synthesis, and nerve cell functioning, depend on vitamin B12. Vitamin B12 is an important nutrient for all, especially pregnant women and children since it helps in the growth and development of the child and the foetus. Vegetarians are more vulnerable to vitamin B12 deficiency as foods containing vitamin B12 are mainly animal-based. For this reason, they must make sure diets contain adequate foods rich in vitamin B12 and supplements if required.
The effects of vitamin B12 extend beyond its role in preserving physiological health, including mental health and wellness. According to research vitamin B12 deficiencies, may be linked to mood disorders and cognitive impairment as well.
What is vitamin B12 deficiency?
According to healthcare professionals, you may have a vitamin B12 deficiency if your vitamin B12 levels are below 200 pg/mL. Normal ranges of vitamin B12 typically range from 200 to 900 picogramme per millilitre (pg/mL). Lower B12 levels may also arise due to poor absorption of vitamin B12 due to a lack of intrinsic factors or if your diet lacks sufficient vitamin B12-rich food sources. The RDA for vitamin B12 usually ranges from 2.2-2.4 micrograms (mcg) of vitamin B12 per day for adults. However, pregnant women and lactating mothers may have slightly higher requirements.
Numerous body processes, such as DNA synthesis, neurological function, and red blood cell formation, depend on it. Lower levels of vitamin B12 can interfere with these functions, resulting in several symptoms and health problems.
What is Vitamin B12 Deficiency Anaemia?
Vitamin B12 deficiency happens due to a lack of vitamin B12 (cobalamin) leading to a condition called pernicious anaemia. This auto-immune condition affects the cells of the stomach lining and hampers the absorption of Vitamin B12. Due to a lack of vitamin B12, the body is not able to make healthy red blood cells and homocysteine levels increase.
The most common sign and cause of B12 deficiency is the absence of an intrinsic factor, a protein produced in the stomach, pivotal for the absorption of vitamin B12 in the small intestine.
Numerous factors are associated with hampering the production of intrinsic factors. Conditions like inflammation of the gastric lining, stomach & intestinal surgeries, intestinal malabsorption syndromes like Crohn’s disease, celiac disease and stomach infections may lead to difficulty in vitamin B12 absorption. Prolonged use of medications or excessive alcohol intake also damages the stomach lining which may hamper the production of intrinsic factors in the stomach.
Cells that produce intrinsic factors may occasionally be destroyed due to an autoimmune disease, in which the body unintentionally targets its tissues. These factors raise the risk of vitamin B12 deficiency and can lead to several associated health problems.
Additionally, megaloblastic anaemia is caused by the untreated deficiency of vitamin B12 and folic acid. In this condition, red blood cells are not completely developed and their size gets enlarged, showing similar characteristics of vitamin b12 deficiency anaemia.
This highlights the importance of recognising the risk factors associated with vitamin B12 deficiency and understanding its impact on overall health.
Symptoms of Vitamin B12 Deficiency
Vitamin B12 is important and plays a pivotal role in the formation of nerve cells, DNA synthesis, and the production of red blood cells. The symptoms and signs of B12 deficiency include subtle symptoms which are often left unnoticed:
1. Fatigue And Weakness:
Feeling a lack of energy, waking up tired and experiencing general fatigue and weakness in muscles even after proper rest may be due to the vitamin B12 deficiency. The body can struggle to make healthy red blood cells, which carry oxygen to the entire body.
2. Pale or Yellowish Skin:
Vitamin B12 deficiency can lead to pale or yellowish skin, as the body is unable to produce healthy red blood cells due to lower Vitamin B12 levels. The liver breaks down the weakened RBCs, releasing bilirubin that imparts a yellowish tone to the skin.
3. Neurological problems:
Vitamin B12 helps promote myelin regeneration, protecting the nerve fibres. Vitamin B12 deficiency also increases oxidative stress and affects brain functioning, impacting cognitive development. Some people experience tingling sensations or numbness in their feet and hands due to peripheral neuropathy caused by vitamin B12 deficiency. Due to increased homocysteine levels, individuals may experience mood swings and depression in severe cases due to persistent vitamin B12 deficiency.
4. Shortness of breath:
Lack of proper oxygenation resulting from unhealthy red blood cells causes breathing problems like rapid breathing or shortness of breath.
5. Digestive issues:
Due to vitamin B12 deficiency, gastrointestinal issues like diarrhoea, gas and constipation may be noticed. Loss of appetite may be experienced by some along with nausea that leads to weight loss if deficiency persists for a long time.
6. Cognitive Impairment:
Lower levels of vitamin B12 may lead to impaired cognition and memory. It leads to cognitive decline, leading to difficulty in thinking or reasoning, lower concentration levels and even memory loss. It may also be a subset of the initial development of dementia.
Consult with a doctor or nutritionist if you see any of these signs of B12 deficiency causes and health issues due to Vitamin B12 deficiency.
Causes of Vitamin B12 Deficiency
To understand vitamin B12 deficiency and related health issues, let us look at the most common vitamin B12 deficiency causes:
1. Inadequate Dietary Intake of Vitamin B12:
Vitamin B12 is mostly found in animal-based foods such as meat, fish, eggs, and dairy products. Most vegetarians and vegans can find it difficult to get enough vitamin B12 from plant food sources.
2. Lack of Intrinsic Factor:
Vitamin B12 deficiency causes pernicious anaemia, an autoimmune disorder caused by a lack of intrinsic factor that hampers the lining of the intestinal cells, with the body’s own immune cells attacking the mucosal lining.
3. Certain Medications:
Prolonged use of certain medicines can affect the body, making it unable to absorb vitamin B12. For example, if you use certain antacids for a long period of time, it can affect digestion and lower absorption.
4. Gastrointestinal Disorders:
Individuals with gastric issues like gastritis or colitis or having malabsorption in the case of Crohn’s or celiac disease might be at risk. Those consuming excessive alcohol may also have reduced levels of Vitamin B12 due to damage to the stomach lining.
5. Surgery:
People with a history of bariatric or gastrectomy surgery might be at higher risk of developing vitamin B12 deficiency. This is because these methods most often affect the stomach or intestinal linings, which help in the digestion and absorption of nutrients.
6. Age:
Age factor also plays an important role in influencing the risk of developing a vitamin B12 deficiency. Older people are more likely to be prone to vitamin B12 deficiency as with growing age, the body’s ability to absorb and digest nutrients, including vitamin B12, decreases.
Treatment for Vitamin B12 Deficiency
Here are four strategies for vitamin B12 deficiency treatment which can help prevent vitamin B12 deficiency:
1. Addressing Underlying Health Conditions:
If there is a health condition like autoimmune disease, inflammatory bowel disease, Crohn’s disease or celiac disease, the body may absorb vitamin B12 slowly, leading to an increased risk of deficiency. Have a diet rich in vitamin B12 to overcome this deficiency. Supplementation or vitamin B12 injections may be administered to overcome long-term deficiency. Consulting a doctor or a healthcare professional for treatment can help address the deficiency better.
2. Improving Gut Health:
If absorption is an issue, addressing gut health with a proper diet and including nutrients like pre and probiotics may help improve and restore gut health. This may help in better absorption of nutrients in the body.
3. Dietary Changes:
This is the best way for vitamin B12 deficiency treatment. Modification of diet with vitamin B12-rich foods, especially by those on vegetarian diets, can reduce the risk of developing deficiency. Those consuming non-veg usually get Vitamin B12 since it is naturally present in animal foods.
Including foods rich in vitamin B12, such as meat, fish, eggs, dairy, and fortified cereals, may help overcome deficiency. Vegetarians can opt for milk, yoghurt, cheese, fortified cereals or milk and milk products. Including foods rich in folic acid, such as green leafy vegetables, beans, peanuts, broccoli, peas, and lentils, along with B12 rich foods, may also help prevent the risk of developing anaemia.
4. Regular Monitoring and Screening:
Keep monitoring your vitamin B12 deficiency levels with regular blood tests to ensure the deficiency is managed since the symptoms are very basic, which may lead to the deficiency remaining unnoticed. Those above 60 years of age or with gastrointestinal disorders may be at more risk.
Conclusion
As a result of its critical involvement in DNA synthesis, red blood cell formation, and cognitive and brain functions, vitamin B12 is essential for general health. Anaemia and neurological problems are just a few health problems that might result from its deficiency. Dietary changes, treatment of underlying medical issues, and routine monitoring are all part of preventing vitamin B12 deficiency. Maintaining optimal health requires ensuring that people, especially those at risk, consume enough foods rich in vitamin B12. For individualised guidance and treatment, always seek the opinion of a healthcare professional for better management and Vitamin B12 deficiency treatment.
